Day 14 - July 2026
Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
06 - BW Elevated Heel Squats
01 - Goblet Elevated Heel Squats
02 - U-Squat Lunges
03 - Rev Pulse Lunges
04 - Lateral Lunges L
05 - Lateral Lunges R
06 - Elevated Heel Pulse Squats
07 - Sumo Pulse Squats
08 - HEAVY DB Hip Thrusts
09 - ISO DB Hip Thrusts L
10 - ISO DB Hip Thrusts R
11 - Wall Deep Elev Lunges L
12 - Wall Deep Elev Lunges R
13 - 180 Sumo Pulse Turns
14 - S2S Goblet Lunges
15 - HEAVY Calves Raises
16 - Hi-Hold Stack Squats
17 - Hi-Hold Elevated Heel Squats
18 - Dead-Stop Lunges L
19 - Dead-Stop Lunges R
20 - Staggered DB Hip Thrusts L
21 - Staggered DB Hip Thrusts R
22 - Con Elevated Heel Squats
23 - Tri-Calves Killers
24 - DB Wall Sits
Cool-Down
01 - Seated Knee Stretch
02 - Mod Beast Threaders
03 - Quad Lizards L
04 - Quad Lizards R
05 - Seated Glutes Twists L
06 - Seated Glutes Twists R
07 - Happy Baby
My HR stats: https://flow.polar.com/shared2/7e9a74dcc03a8af19424d5994dc89e6f
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
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30 Minute Lower Body Quads, Glutes, Hips & Thighs - STRONG #007 (Music)
Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
0... -
30 Minute Lower Body Quads, Glutes, Hips & Thighs - STRONG #007
Equipment Needed: Dumbbells + Mat + Wall + Elevation
Level: Advanced-Extreme
Calories Burned: 448
Weights Used: 25-50lbs [11.3-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - BW Squats
02 - S2S Hurdle Walks
03 - Side Lunge ADD Swings L
04 - Side Lunge ADD Swings R
05 - OH Rev Lunges
0... -
45 Minute Glutes & Quads Lower Body Workout - 75HOY #16 (Music)
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 605
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Diver Squats
02 - Side Lunge U-Squats
03 - Open Gate Hips
04 - The Windmill
05 - S2S V-Lunges
06 - Cross-Tap Squat Calves01 - Ladder-Up Go...
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45 Minute Glutes & Quads Lower Body Workout - 75HOY #16
Equipment Needed: Dumbbells + Mat
Level: Advanced
Calories Burned: 605
Weights Used: 20-50lbs [9-22.7kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - Diver Squats
02 - Side Lunge U-Squats
03 - Open Gate Hips
04 - The Windmill
05 - S2S V-Lunges
06 - Cross-Tap Squat Calves01 - Ladder-Up Go...
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30 Minute Whole Lotta Squats Quads & Glutes - STAY/FIT W3: Day 2 (Music)
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 426
Weights Used: 20 lbs [9 kg]
Workout Breakdown:
Warm-up:
01 - Hurdle Step Side Lunges
02 - In & Out Squats
03 - Alt Staggered Squats
04 - OH Rev Lunges
05 - Best Stretch Threaders L
06 - Best Stretch Threaders R01 - L...
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30 Minute Whole Lotta Squats Quads & Glutes - STAY/FIT W3: Day 2
Equipment Needed: Dumbbells + Mat
Level: Intermediate
Calories Burned: 426
Weights Used: 20 lbs [9 kg]
Workout Breakdown:
Warm-up:
01 - Hurdle Step Side Lunges
02 - In & Out Squats
03 - Alt Staggered Squats
04 - OH Rev Lunges
05 - Best Stretch Threaders L
06 - Best Stretch Threaders R01 - L...
